Endometriosis - Diet and Nutrition

Changing your diet to deal with Endometriosis is an excellent foundation to assist you in reducing your symptoms, and will help regenerate your health.

Adjusting what you eat can bring about many positive physical and metabolic changes. Many of you may be aware that various illnesses and diseases have responded very positively to changes in diet, and Endometriosis is no exception.

Changing your diet for endometriosis can help with the following:

Reduce symptoms of pain

Relieve cramps

Reduce inflammation

Reduce bloating

Reduce estrogen levels

Balance hormones

Reduce weight – estrogen is stored in fat and endometriosis is fed by oestrogen

To have a properly functioning immune system, you need to have a healthy digestive system. Because a large proportion of your body’s immune system stems from the digestive tract.

A healthy gut and a healthy digestive system will aid in the production of certain good bacteria, enzymes and vitamins that help us to fight disease.Having a strong and vibrant immune system will help you to fight the underlying causes of endometriosis.

Controlled Diet for Endometriosis

Changing the foods you eat and following a diet for endometriosis has proved to be one of the best ways to reduce the symptoms of the disease by using a natural and healthy treatment option.

The body will respond very quickly to what we eat, and this will reflect in our overall health. The symptoms of endometriosis respond really well to diet changes based on chemical reactions in your body.

Your body is sensitive to what you put in it, for example if you have any food allergies, or you have too much sugar or caffeine. Sometimes these sensitivities will quickly show up, but at other times they are not noticed and will creep up on us in the form of dietary deficiencies.

This will then show up as symptoms of ill health, but the body will give us clues and we start to develop food cravings.

The reason that certain foods make the symptoms of endometriosis worse is based on the chemical reactions in the body that are caused by these food groups. Some of these chemical reactions are very subtle and complex based on enzymes in food and the complex reaction to the chemicals already present in the body.

The controlled diet for endometriosis eliminates these problem food groups and in turn this helps to reduce the negative chemical reactions and can help to reduce many of the symptoms of the disease.

The improvement in symptoms can include a reduction in pain, reduction of inflammation, and aims to reduce levels of estrogen in the body and thus reduce the opportunity of the disease growing further.

SO WHERE DO WE START!

Pain and hormones in relation to diet …………

Endometriosis is fed by estrogen synthesis in the body. This can take the form of:

your own natural estrogen which is produced in the body

the estrogen that is taken up from food as phyto-estrogen

from chemical based estrogens that are found in toiletries and cosmetics in the form of xeno-estrogens

The correct diet can help to balance these different forms of estrogen.

You also need to reduce your use of xeno-estrogens (highly chemical based cosmetics and toiletries, and use natural alternatives) in order to reduce xeno-estrogens from your system.

As well as dealing with estrogen levels, you need to address the levels of prostaglandins in your body. Prostaglandins are very complex natural fatty acids and are derived from dietary sources. There are many different forms of prostaglandins and new types of them are still being discovered.

The painful menstrual cramps you feel are actually due to prostaglandins, as well as the pain symptoms of endometriosis. A change in diet can alter the level and the types of prostaglandins in your body.

We actually have two main 'types' of prostaglandins - there are the 'good ones' and the 'bad ones'.

The aim of the endometriosis diet is to block the 'bad ones' because of their negative actions on the body, and increase the levels of the 'good ones' because of their opposite and positive effect. The action of the 'bad ones' will increase uterine contractions and pain, and increase inflammation.

The role of the 'good ones' have a soothing effect and do the opposite to the bad ones. When you change the oils in your diet you can promote the good prostaglandins. The good oils are in the omega-3 fatty oil group, and lead to good prostaglandin production. Some of the best sources of omega-3 oils are found in marine and plant oils and include:

oily fish

walnut oil

pumpkin seeds

dark green leafy veg

At the same time it is important to reduce intake of the fatty acids that stimulate negative prostaglandins which are found in saturated fats, animal fats, butter.

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Fibre intake

It will help your symptoms if you increase your intake of fibre, as the fibre will help to decrease the circulating oestrogen in your system. Be careful not to eat too much fibre as this can lead to constipation (contrary to what you have been told).

The possible problem with constipation relates to non-soluble fibre like bran and course grains, as this will absorb any available water in the gut and actually slow down your digestive system. Read more on the topic of constipation HERE.

The easiest sources of fibre to digest are found in fruit and vegetables as the structure and chemical make-up provide a more soothing effect while also aiding digestion. However, extra fibre in the form of grains, brown rice and pulses etc., are helpful especially for their nutritional value, but keep your fibre intake balanced between the two

These can include:

whole grains ( excluding wheat - see link below)

beans, peas, pulses

brown rice

vegetables and fruits

oatmeal

The following foods are recommended to modulate estrogen levels by incorporating one or two servings a day:

mustard greens

dark green veg

broccoli

cabbage

FOODS TO AVOID

wheat - this includes breads, cakes and pasta products, all based on wheat - contains phytic acid which can aggravate symptoms of endometriosis. Also contains gluten which women with endometriosis seem to be sensitive to.

refined and concentrated carbohydrates - white bread, flour, cakes, pasta etc. made from refined flours. Most of the nutritional value has been removed

refined sugars and honey - causes inflammatory reaction, produces a more acidic environment in the body which can increase the inflammation of endometriosis. (honey is fine if you can get hold of certified organic honey)

eggs - advised to leave out eggs unless you get organic as they can contain the chemical residue of dioxin. Can also cause digestive problems for some like IBS, and may increase constipation problems (they are used as a binder in cooking!)

fried foods - can stimulate negative prostaglandins

saturated fats and oils – Foods that are high in fatty acids stimulate the negative inflammatory prostaglandins. Fatty acids are found in saturated fats, butter, margarine, lard.

soy products and soy protein products - (check link below to read an in-depth explanation why soy should be left out of your diet)- tamari can be used in small amounts

convenience foods - they contain a host of additives, cheap ingredients and have very little nutritional value

tinned foods - use sparingly. Certain exceptions are fine like tinned tomatoes, coconut milk and those foods that are part of ingredients when cooking a nutritious meal

additives and preservatives - increase chemical load on the system

alcohol - consumes vitamin B which is stored in the liver. Good liver function is vital as the liver will help to eliminate excess estrogen from the body

FOODS BENEFICIAL FOR THE IMMUNE SYSTEM

beans, peas, lentils

onions

garlic - raw or lightly cooked

carrots - contain beta-carotene

live yoghurt (good for healthy intestinal flora)

rhubarb

seeds and sprouted seeds - high in nutrients

ginger - excellent anti-inflammatory

green tea - excellent to boost immunity and has been found to expel dioxin from the body

HORMONE REBALANCING

Foods containing natural plant sterols (phyto-estrogens) can actually be helpful if consumed in careful balance. They are thought to block the estrogen receptors, so in turn excess estrogen in the body cannot ‘lock-in’ to these receptors. These include:

peas, beans and pulses

red and purple berries

garlic

apples

parsley

fennel

brassica's: cabbage, cauliflower etc

nuts and seeds

celery, carrots

rhubarb

VITAMIN AND MINERAL SUPPLEMENTS

Although the best source of vitamins and minerals is through a well balanced diet, many of our foods today are depleted in these vital trace elements. Today, most of us need to supplement our diet with some of the vitamins and minerals that our bodies need to function optimally.

The following is a list of supplements that will help women with Endometriosis:

Magnesium - is a mineral and is believed to ease cramping with menstruation. It also assist with maintaining water levels in the gut and can help with the problem of constipation

Zinc - is essential for enzyme activity, helping cells to reproduce which will help with healing. Zinc is also reported to boost the immune system and helping to create an emotional sense of well-being

Calcium - levels of calcium in menstruating women decrease 10 to 14 days before the onset of menstruation. Deficiency may lead to muscle cramps, headache or pelvic pain.

Iron - women with Endometriosis tend to have very heavy periods which can lead to an iron deficiency. This can lead to anaemia which is characterized by extreme fatigue and weakness.

B vitamins - these are important for the breakdown of proteins, carbohydrates and fats in the body. B vitamins are reported to improve the emotional symptoms of Endometriosis, and have proved helpful in dealing with PMT

Vitamin C - is well known for helping to boost the immune system and help provide resistance to disease. It is also used in the body to build and maintain collagen within the body.

Vitamin A - is another immune system booster

Vitamin E - plays an important role by increasing oxygen carrying capacities and also strengthens the immune system

Selenium - when taken together with vitamin E has been reported to decrease inflammation associated with Endometriosis, as well as immune system booster.

TO SUM UP

increase omega-3 fatty acids

avoid meat, dairy products, wheat and sugar

increase fibre

modulate estrogen

avoid caffeine and alcohol

avoid refined foods, e-numbers, additives

minimize or avoid soy products as they contain high levels of phyto-estrogens, and soy contains a particular toxin which seems to be particularly detrimental for women with Endometriosis

peel fruit and vegetables to remove toxic chemicals

eat organic produce wherever possible

drink lots of filtered or mineral water

A list of articles describing in more detail why certain foods need to be left out of your diet can be found in this mini directoryHERE

A great little resource!

Recipes for the Endometriosis Diet

If you are to change your diet to help deal with Endometriosis then there will be many changes in the foods you can and cannot eat.

As you can see by the advice above, there are many foods you are advised to leave out of your diet completely, especially if you are to reap the benefits.

These main foods are:

All red meats, wheat and wheat products, sugar, all dairy products, caffeine, additives and all refined and convenience foods.

The prospect of adjusting your diet so radically may seem somewhat daunting. You may be wondering and concerned about:

what on earth are you going to eat

how do you have variety in your diet

how do you find recipes which are still enjoyable and tasty, but still suitable fo a diet for Endometriosis

how do you plan meals so that you do not become utterly bored with your diet

There are many wonderful recipes you can use, and the hard work has been done for you

A book of recipes specifically for a diet for Endometriosis from Endo Resolved

The information in this book is the bottom line, based on ingredients and recipes that are best suited to a diet for Endometriosis. It includes recipes that do not require lots of complex cooking techniques but are full of nutritional value.

more in-depth recommendations of what to leave out of your diet and why

tips about estrogen and your diet, and how to keep it in balance

advice on ways to protect and balance your hormones through diet

advice about diet and nutrition for fertility

recipes mostly gluten free/lactose free as well as wheat free to help deal with issues of coeliac, candida, along with endometriosis

details of substitute ingredients as alternatives to milk, butter, egg substitutes for baking, and sugar substitutes

recipes of how to make alternative nut yogurts and nut milks - helpful if you are lactose intolerant

specific information about alternative flours for baking, so you can still bake without using wheat flour - most recipes are gluten free

snippets of nutritional advice woven among the recipes as you work your way through the book.

FEEDBACK - success with the diet

'I've just recently discovered your website and endo diet. I've been on it for a little over two weeks now and the difference is AMAZING. Normally I have to have 2 days off work every month because of the pain, but this month I was able to work through and only take painkillers twice over an entire day (as opposed to every 3-4 hours 24 hours a day).

I've been trying to conceive for over 2 years now and have fallen pregnant 5 times and suffered early miscarriage - your website makes sense of why this has been happening in terms of prostaglandins. I've done 3 IVF cycles and IUIs.

I was already a lacto ova vegetarian so cutting the rest out wasn't such a big change for me and your recipes make it easy to follow. Overall, I just feel SOOOO much better - more energy, less pain and a renewed sense of hope. Thank you so much.' Kelly, USA

The recipes in the book include:

cold drinks - with lots of nutrition

hot drinks - to fill the gap from coffee

healing drinks - and filling smoothies

soups - so easy to prepare

vegetable dishes - some can be used as main dishes

main dishes - for various seasons

spicy dishes - spices are very healing

pasta dishes - wheat free

sweets and puddings - yes, you read that right!

baking and breads - wheat free

pie crusts and crumble mixes - also wheat free

sauces, dressings and dips - to help expand your meal ideas

spreads and dips - for sandwiches/toast or parties

a few party recipes - using larger quantities suitable for catering

All customized for a diet for Endometriosis

It is anticipate that the recipes in the book will give you ideas and guidelines of how to adapt your own favourite recipes, without jeopardizing your diet regime for Endometriosis.

To place your order

Make a start to reduce the painful and debilitating symptoms of endometriosis - loads of women as well as medical professionals are now realising just how much our foods can change or affect our bodies.